The was originally a recipe from Eating Well which I modified for my family's taste.
1 1/2 cups low sodium chicken broth
1 cup skim milk
1/2 cup all-purpose flour
1/2 cup nonfat plain yogurt
2 cans Ro-Tel Original Diced Tomatoes & Green Chilies (10.5 oz)
1/4 cup cilantro, freshly chopped
1/2 teaspoon chili powder
1 teaspoon dried oregano
1/2 teaspoon ground cumin
Salt & freshly ground pepper to taste
1 1/2 teaspoons canola oil
1 large onion, chopped
1 large sweet pepper, seeded and diced (red, yellow or green)
2 cloves garlic, minced
2 cups cooked chicken breast meat, diced
12 corn tortillas, cut in quarters
1 cup fat free cheddar cheese, shredded
Preheat oven to 375°F.
Bring chicken broth to a simmer in a medium saucepan. Whisk together milk and flour in a small bowl to make a smooth paste. Add to the broth and cook over medium, whisking constantly, until thickened and smooth, about 3 minutes. Remove from the heat and stir in yogurt, Ro-Tel Tomatoes & Chilies, cilantro (or parsley), chili powder, oregano and cumin. Season to taste with
salt and pepper. Set aside.
Heat oil in a large nonstick skillet over medium-high heat. Add onion, sweet pepper and garlic; cook, stirring occasionally, until tender-crisp, about 3-5 minutes.
Spray a 3-qt shallow baking dish with Pam and line the bottom with half the tortillas. Top with half of the chicken and half of the onion mixture. Spoon half of the sauce evenly over the top. Repeat layers with remaining tortillas, chicken, onion mixture and sauce. Sprinkle with cheese and bake until bubbly, 25 to 30 minutes.
Nutritional Information: Per Serving: 274 Calories; 4.8g Fat (15.6% calories from fat); 20g Protein; 32.8g Carbohydrate; 4g Dietary Fiber; 43mg Cholesterol; 679mg Sodium. Exchanges: 2 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 1/2 Non-Fat Milk; 1/2 Fat.
Originally posted 7/15/09
Select the "Table of Contents" tab above for the complete list of recipes. Alternately, select a "Category" tab below, or use the "Index" in the right column to search by ingredient.
This is an absolutely delicious Costa Rican staple that used to be served at every evening meal. Now it is served anytime. You will find i...
When I first lived in Costa Rica almost 40 years ago every home and restaurant used a "Chorreador de Café" to make the best tastin...
(español, ver mas abajo) Costa Rican Chorreadas are quick and easy to make, especially if you have lots of fresh corn on hand. There are ...
"Bizcochos" or "Rosquillas de Queso", a traditional Costa Rica snack food, are corn meal cheese rings. Usually, bizcoch...
This week we tried something we'd never done before, we brined a fresh ham and cooked it outdoors, in our wood fired stone oven. All I ...
John has really enjoyed "platano maduro" and the many ways it can be served. This simple recipe has become one of his favorites f...
Many years ago I was served “Pumpkin Soup” while on vacation in Jamaica. I have never forgotten the wonderful party in my mouth with the i...
Ingredients: 2 ripe plantains (platano maduro) Note: The skin will be almost black. 1 tablespoon butter or margarine 1 cup milk 2 tables...
Once you make English muffins at home, you'll never want store-bought again. We find these English muffins are better than the store-b...
We have a nice harvest of lemons this year, so it was time to make Lemon Curd! I removed the zest and juiced one of our softball-sized lemon...
Want to know how many calories you ate today? Use this quick search!